Four Elements Of A Fitness Program

F. I. T. T. FITT Principle Definition for Exercise. When it comes to fitness and exercise, theres one very important guiding principle that helps us figure out the best way to set up a workout program. The F. I. T. T. principle is the foundation of exercise, a set of guidelines that cover all the elements you need to think about to create workouts that fit your goals and fitness level, as well as helping you get the most out of your exercise time. F. I. T. T. stands for frequency, intensity, time, and type of exercise. Heres how the F. I. T. T. principle works. Frequency. The first part of your workout has to do with how often you exercise. Your frequency often depends on a variety of factors including the type of workout youre doing, how hard youre working, your fitness level, and your exercise goals. In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to workout. My Nhan Tam Ke. For cardio Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve your health. If you want to lose weight, youll want to work up to more frequent workouts, often up to six or more days a week. For strength training The recommended frequency here is 2 3 non consecutive days a week at least 1 2 days between sessions. Your frequency, however, will often depend on the workouts youre doing, because you want to work your muscles at least 2 times a week. Key Elements Of Fitness' title='5 Key Elements Of Fitness' />If you do a split routine, like upper body one day and lower body the next, your workouts will be more frequent than total body workouts. Intensity. The next part of your workout has to do with how hard you work during exercise. Again, this will differ depending on the workout youre doing. For cardio For cardio, we usually monitor intensity by heart rate, perceived exertion, the Talk Test, a heart rate monitor or a combination of them. The general recommendation is to work at a moderate intensity for steady state workouts. But, if youre doing something like interval training, which is recommended about once or twice a week, youll work at a high intensity for a shorter period of time. Its a good idea to have a mixture of low, medium, and high intensity cardio, so you stimulate different energy systems and avoid overtraining. Elements Of Fitness ExamplesFor strength training Monitoring the intensity of strength training involves a different set of parameters. Your intensity is made up of the exercises you do, the amount of weight you lift and the number of reps and sets you do. The intensity can change based on how youre training. The general idea is to lift enough weight so that you can only complete the number of reps youve chosen. However, if your goal is to lose weight or build endurance, you might lift lighter weights for more reps. Time The next element of your workout is how long you workout. There isnt one set rule for how long you exercise and it will typically depend on your fitness level and, of course, the type of workout youre doing. For cardio The exercise guidelines suggest 3. If youre a beginner, you might start with a 1. If youre doing steady state cardio, say going for a run or getting on a cardio machine, you might workout for 3. If youre doing interval training and working at a very high intensity, your workout will be shorter, around 2. Having a variety of workouts at different intensities and durations will give you a solid, balanced cardio program. For strength training How long you lift weights depends on the type of workout youre doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time because youre working fewer muscle groups. Type. Finally, the type of exercise you do is the last part of the F. I. T. T. principle and an easy one to manipulate to avoid overuse injuries or weight loss plateaus. For cardio exercise Cardio is easy to change, since any activity that gets your heart rate up counts. Running, walking, cycling, dancing, the elliptical trainer. Having more than one go to cardio activity is the best way to keep your body guessing and reduce boredom. For strength training Strength training also has a lot to offer. It includes any exercise where youre using some type of resistance bands, dumbbells, machines, etc. Elements Of Fitness For Kids' title='Elements Of Fitness For Kids' />Three Elements Of FitnessBodyweight exercises can also be considered a form of strength training, as well, although building strength will likely require more resistance. How to Use the F. I. T. T Principle in Your Workouts. The F. I. T. T. Principle is important because it outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus. For example, walking three times a week for 3. After a few weeks, however, your body adapts to these workouts and several things may happen Your body becomes more efficient at exercise The more you workout, the easier it is to do the exercises, causing you to burn fewer calories than you did when you started. Weight loss Your new workouts may cause weight loss which, of course, is a good thing. The downside You expend fewer calories moving that new, smaller body around. Boredom Doing the same workout for weeks or months on end can get old, eating into your motivation to exercise. Its at this point you want to manipulate one or more of the F. I. T. T. principles, such as adding another day of walking changing your exercise frequency, walking faster, or add some running changing the Intensity, walking for a longer period of time changing the time, or trying something different like swimming or running changing the type of exercise youre doing. Spray To Cover Bald Patches On Beard. Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. Its important to change things up on a regular basis to keep your body healthy and your mind engaged. Three Components of Physical Fitness. What are the 3 Basic Components The three components of physical fitness are strength, endurance and flexibility. Most exercise and fitness programs combine these three elements. It is important to incorporate these three elements in your exercise program to achieve a healthy and energetic lifestyle. Strength. Strength can be gained through two types of training, resistance and weight. Weight training is a form of training where the force of gravity in the form of dumbbells and weighted bars is used to oppose the force generated by the muscle via eccentric and concentric contraction. In resistance training, hydraulic and elastic tension is used to provide the actual resistance. There has been a different and in my opinion a more effective way to train, especially if you are short on time. This training method is cardio strength training. Without getting into too much detail on this very effective course of training, I can suggest a great book, Cardio Strength by Robert Dos Remedios. Example Of A Fitness Program' title='Example Of A Fitness Program' />This is an amazing book and worth every penny. In my opinion, any serious trainer should have this book. Study it and apply some of the examples given. This book took my training to a whole new level and took me to a level of conditioning I didnt think was possible. Elements Of Fitness' title='10 Elements Of Fitness' />Endurance. Endurance training consists of performing low to medium intensity exercise for an extended period of time. Black Angels Crumb Pdf File. This type of training can be done by running or jogging, and using equipment like the stair stepper or elliptical machine. The 4 components of a good exercise programme. An effective exercise programme should include the following elements. You will achieve your fitness. Components of Physical Fitness Understanding the Components of Physical Fitness to Get Fit In order. Four+Elements+Of+a+Workplace+Safety+Program.jpg' alt='Elements Of Program Planning' title='Elements Of Program Planning' />Endurance training is different from other forms of physical stress, where fatigue of the muscles and cardiovascular system would cause one to stop a particular exercise. In endurance training, these conditions would not cause the physical output or effort to end. There are a quite a few confusions and misconceptions when it comes to endurance training. Let me touch on a couple to help you better understand the three components of physical fitness. If you are training for a long distance event, say a marathon, should you skip on the high intensity training, and save your energy for your long distance training NO You need to work on your legs since they play a great part in running, and also dont forget to work on your core. If you want to lose weight, should you run or bike on empty NO Your body will perform like it is dying with no fuel. Dont eat donuts. Go for protein and complex carbs. Flexibility. Flexibility is the range of movement in a joint or series of joints and muscles that is attainable through your own efforts, the help of a partner, or a piece of equipment. There are many advantages to being physically flexible. Flexibility improves general health, reduces the chances of injury, and improves your physical performance. The most common form of stretching is known as static stretching. This is refers to the practice of stretching to your maximum capacity, holding for a brief period of time, and then releasing. Static stretching helps improve circulation and prepares your joints and muscles for your next workout. Regardless of what type of exercise you are doing, incorporating flexibility training can further your progress and enhance your health, movement and balance. Flexibility should become a natural part of your routine. Three Components of Physical Fitness  Final Thoughts. A training plan or regime that combines all three of these elements is the ideal fitness plan. Many avid gym rats will bypass flexibility training and focus mainly on strength and endurance. If you observe these rats in their training habits, eventually you will find one limping, walking with one hand pressed to the side of their backs, or stretching a shoulder that has been injured due to the lack of stretching in the first place. All three are important they complement each other. If your goal is to have optimal health and fitness, then start with these three elements along with a healthy diet and you will be well on your way. See Also Authors Website. Born and raised in southern California, I have always had a strong passion for fitness. I first understood the concept and importance of fitness training at the age of 1. I found I needed strength, energy, and health more than ever. I lead by example everything I teach, advise, and suggest, I practice. I am very comfortable and knowledgeable of all fitness levels and I continuously study and take ongoing education courses to keep myself up to date on all current and cutting edge research in fitness, health, and diet. This is not just a job to me, it is my passion and something I so strongly believe in. I am committed to helping others maximize their level of fitness and I will go to just about any length to see my clients achieve these goals. I truly find joy in helping a person obtain a better quality of life, watching a person become more confident by gaining physical strength, and overcoming a lack of energy. Disclaimer The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.